Top 7 Fitness Myths

Running on a treadmill puts less stress on your knees than running on pavement.
No matter what surface you run on, stress is put on your knees in the same way. The best way to reduce knee impact is to just varying your workout! Mix up your running with an elliptical machine or bike.

Low-intensity exercise burns more fat.
Low-intensity exercises are less stressful on joints, but they burn less fat than high-intensity exercises. The myth is based on the idea that if you exercise too hard, you end up burning carbohydrates instead of fat. There is some truth to that statement because the more intensely you exercise, the higher proportion of carbs you burn. You may burn less fat, but the total amount of calories burned is higher. Isn't that the end goal?

Drinking protein shakes is the best post-workout food.
Protein shakes, powders and bars are good but they're not always the best way to build muscle. If you have time, make a turkey sandwich, or eat some Greek yogurt after a workout. Your body will appreciate less-processed options. It’s better to get a wide array of nutrients, rather than protein only.

 No pain, no gain.

You should never workout so intensely that you think of passing out, or there is a high risk for injury or burnout. Alice Burron, a spokeswoman for the American Council on Exercise said, “You want to exercise smarter, not harder. That’s the premise. You don’t have to kill yourself. You just have to be smart about it."

Typical stretching will help prevent injuries.
It's important to dynamically stretch. Movements such as swinging your arms, high knee jogs and walking lunges can all help loosen up your muscles.

Lifting weights will make women look bulky.
When if comes to bulking up, testosterone is key! Men have 20 to 30 times more testosterone than women, which is why men are generally bulkier. Strength training will help women lose weight faster by burning more calories. 

A post-workout hot bath helps prevent muscle soreness.
Colder temperatures are better! Cold temperatures constrict vessels, limiting the amount of lactic acid buildup.